Water Polo Defense Basics: Stop Getting Turned

If you’re a defender in water polo, you’ve definitely felt that horrible moment when the attacker suddenly turns you and you’re stuck chasing them from behind. Most of the time, this doesn’t happen because you’re weak – it happens because of your body position and arm position.

In this quick video, I break down a simple defensive basic that will help you stay in front and stop getting turned, especially against right-handed attackers.

👉 Video: Water Polo Defense Basics – Stop Getting Turned

Key Principles: Hips, Legs, and Arms

1. Hips are ALWAYS up

Good defense starts from the legs. If your hips drop, you’re done.

• Keep your hips high the entire time.

• Eggbeater strong and constant – don’t relax just because the attacker is holding the ball.

• Think: “Hips up, chest up, ready to move in any direction.”

When your hips stay up, it’s much harder for the attacker to move you or pull you under.

2. Guarding a right-handed attacker

In this drill we focus on defending a right-handed player.

• Use your right arm to control their left arm/shoulder.
  This keeps you connected and makes it harder for them to spin off you.

• Your left arm is the “working arm.”

The mistake most players make is they reach toward the ball with the wrong arm. When you reach, you lose balance, your hips drop, and the attacker feels that they can turn you.

3. Don’t chase the ball – attack the elbow

One of the most important concepts:

Don’t go towards the ball. Go towards the elbow.

Instead of slapping at the ball:

• Aim your left arm at the attacker’s elbow.

• A quick, controlled hit on the elbow makes them lose control and drop the ball.

• You stay balanced, hips up, and in front – now you are in control of the situation.

This is the key in this drill:
Control the body and elbow, and the ball will follow.

How to Use This Drill in Practice

• Work in pairs: one attacker (right-handed), one defender.

• Start close to the goal, with the attacker holding the ball.

• Defender focuses on:

  • Hips high the entire time

  • Right arm controlling the attacker’s left arm

  • Left arm targeting the elbow whenever the attacker tries to move or fake

• Go slow at first, then speed up as players understand the feeling.

Run this drill often and your defenders will quickly stop getting turned so easily.

Want a Full Defensive Plan?

This is just one small piece of your overall defensive game. If you want a full step-by-step plan for defense (and all other skills) based on your age, position, and goals, here’s what to do:

1. Go to the Waterpolo University homepage.

2. Click “Start Here – Get Your Personalized Plan.”

3. Fill out the short form (it’s free for everyone).

4. I’ll send you a personalized plan with exact courses and drills to follow.

To follow the full plan with all video lessons, you can join one of the Waterpolo University memberships (Basic or Premium) and get access to our structured online water polo courses and classes.

👉 Start here: www.waterpolouniversity.com